Some nutrients can help us to remain full for a longer period of time by delaying stomach ejaculation and supporting appetite regulatory mechanisms. Therefore, you can prevent hunger crises during the day by selecting the right nutrients in sahur and protect your energy more. Nutrition and Diet Specialist Elif Gizem Oğuz explained 8 powerful nutrients that help you stay full while fasting and how to consume; He made important suggestions and warnings.
Egg: Extend high quality protein content with its toughness
Thanks to the high -quality protein in the egg, it leaves the stomach late and provides long -term toughness. It also supports metabolism by preventing muscle loss and helps you maintain your energy level during the day. Nutrition and Diet Specialist Elif Gizem Oguz, boiled in the form of an omelette or menemen, stating that you can create a balanced meal with full grain bread, avocado or vegetables, but do not consume the eggs more than 1-2 per day.
Oatmeal: Balances blood sugar with rich fiber content
Oatmeal, thanks to its high fiber content, delays stomach ejaculation and supports you to stay full for a long time. Thanks to its slowdown structure, it keeps blood sugar in balance and prevents hunger crises. Sahur can consume with milk or yogurt; By adding cinnamon on it, you can prevent sudden rise of blood sugar. However, it is useful to consume oatmeal moderately, as it can cause problems such as gas and bloating in the intestines.
Avocado: It extends the time of satiety thanks to healthy fats
Avocado provides a feeling of satiety that lasts during the day by slowing down digestion thanks to the monounsaturated fats it contains. It also supports your energy during the day by supporting brain functions. In the sahur you can consume full grain bread or by adding sliced to salads. However, since it is a nutrient with a high calorie, be careful to limit daily consumption as half an avocado.
Almond and walnut: Prevents hunger crises with healthy fat and protein sources
Thanks to the almonds, walnuts, healthy fat and protein content leaves the stomach late and prolongs the toughness time. Nutrition and Diet Specialist Elif Gizem Oguz, almond and walnuts at the same time by emphasizing that they prevent sudden hunger crises, “However, because of the high calorie content, do not overdo it, otherwise you can consume 10-15 almonds or 2-3 full walnuts.
Yogurt and Kefir: Support digestion with intestinal -friendly probiotics
Thanks to its probiotic content, yogurt and kefir, which supports intestinal health, extend the toughness time by regulating digestion. In particular, strained yogurt, which has a high protein content, balances blood sugar and prevents hunger crises. You can consume alone or with foods such as oats or oats, chia seeds. However, you should avoid sugary yogurts and prefer simple ones.
FULL GRINE BREAD: Holds for a longer period of time than pitta
Full grain bread, which contains more fiber compared to white bread and pitta, abandons the stomach late and provides a feeling of satiety that lasts all day long. Full grain bread at the same time by preventing the sudden fluctuations of blood sugar, indicating that the nutrition and dietary expert Elif Gizem Oğuz, “Sahur can be consumed with eggs, cheese or avocado, but to limit the whole grain bread.”
Dried legumes: High fiber and protein content provides saturation for a long time
Dried legumes such as lentils, chickpeas and beans, thanks to their high fiber and protein content, slow down digestion and provide a long -term feeling of satiety. They also regulate digestion by supporting intestinal health and help you maintain your energy all day long. You can consume dried legumes in soup or salad in sahur. However, be careful not to consume excessively due to gas -forming effects.
Chia Seed: Gel comes to the consistency of making you feel full
Chia seeds combine with the liquid to the gel consistency and fill the stomach to make you feel full for a long time. While the fibers in the content support intestinal health, Omega-3 fatty acids keep the energy level in balance. Nutrition and diet expert Elif Gizem Oguz, you can consume the chia seed with yogurt or milk, but it will be the best to consume in a balanced diet.
